haven't done this in a while... started at 55#, then 65#, 75#, 80#, 85#, 90# 1 rep clean only-failed push press. Good class, tried to really focus on form, particularly the shrug, that's always the hardest part for me. Definitely did more than 3x5 reps but who's counting....
A particularly amazing thing happened during the warmup....HUGE thanks to Alex, who noted that when i do double unders (previously the DEATH of me) i kick my legs back. He told me to do regular jump rope, focus on jumping up higher, keeping legs straight and then speeding up the rope. OMG...I could easily string together 10 or so in a row!!!! I see the light at the end of the tunnel ...THANKS ALEX
"the crossfit warmup"
3 rounds...
Samson stretch
10 PVC OHS
10 GHD sit ups
10 back extensions
10 kipping pull ups
10 dips (used red band)
WOD
21- 15- 9
Box jumps 26"
Handstand push ups (10# plate and one abMat)
Time 7:45
since i have never done a whole workout before with handstand push ups in it i opted to add the 10# plate, next time i will just use one abMat. otherwise felt good
PM...HOLY CRAP CORE Workout
1 mile run
200 hollow rocks
200 back extensions
120 sit ups on machine
2 min front plank
2 min side plank L
2 min side plank R
stretch
UGH...felt tired all day, left quad felt tweaked after yesterdays workout... knew i probably shouldn't have worked out today.....
Warmup
Static Holds - 3 rounds of about 10 seconds each
· Paralette L hold
· Ring Support
· Handstand
also worked on one arm handstand bar muscle ups, did a few kipping pull ups
WOD partner workout....
4 rounds
· Row 500m
· Run 400m
Time - 20 and some change
NOT a good day at the gym for me. Hands are nearly ripped open from yesterday, when doing bar muscle ups could only get elbows above the bar but couldn't pull myself all the way up. Felt like I was moving in slow motion today....AFTER workout my left quad is F---ked up!! PAIN... icing it as we speak...
I'm hurting, body is wrecked
on a more positive note, really thought about what i had learned in the rowing workshop during the WOD and found it really helped. kept my strokes per minute at about 28, with about 2:05 min split for all four rounds. definitely used the power on the pull of the stroke and could tell the difference, was able to use the return to relax so to speak....
Evening Class at LLF: Partnered with Molly
warmup...
"fun time" with Maribel, or so she thought.....
650 m run w med ball partner pass with 10#
200 m buddy carry
push up ladder...made it 6 rounds
partner med ball pass sit ups w 10#
WOD: AMRAP
5 box jumps
10 L pull ups (did kipping pull ups)
15 ab mat sit ups
9 rounds!!! Molly and I made it happen... Great workout, despite the fact I have never worked out with her before, I definitely look up to Molly for her athleticism and ability, was very happy to be able to keep up!!! Big thanks for the awesome workout Molly
approx 5.5 mile run- ran from ferry building up embarcadero through aquatic park, sprinted up the fort mason hill, ran back
sets of consecutive hollow rocks till failure
30 reps, 30 reps, 20 reps, 15 reps
finally got in some hot tub time... body is feeling much better, slept well past two nights also NO drinking...so run felt GREAT, beautiful day to be running outside
woke up hurting a bit from friday night fights... went to 24 hr to try and warm up my muscles a little bit...
ran 1.5 miles
30 mins cardio on arc trainer
tabata core exercises on vertical knee raise machine, alternating with sets of knees to chest and straight leg raises
so... had to cut the run short since I was having horrible shin splints, likely due to all the sprints we did at the gym this week! feeling stiff in my traps... do feel a little better now though. need a massage or hot tub soon
feeling yesterdays workout a bit in weird spots, can only imagine how im gonna feel tomorrow.....
9/4
AM- 3.5 mile run
FRIDAY NIGHT FIGHTS... i copied and pasted most of the workout from jenny's post...THX!!
warmup:
650 partner pass (#10) with LEAH
tabata drop drills
running drills
- 2 suicide
- butt kicks
- high knees
- bounding skips
paralette drills
- 2 shuffle touches
- 2 paralette jumps
- 2 high knee single leg jumps
W.O.D. (teamed with Ty, Melinda from crossfit santa cruz and Alyssa)
650m run
240 thrusters (#75)
650m run
time 23:43
SUPER fun workout!!!! BIG thanks to the girls on my team... amazing team work and group effort, i could only string together about 3 reps at that weight (most i have previously done for thrusters is 45#) SO they REALLY helped me out to get it done!! Nice work ladies! Can't wait for the next one... COSTUMES...need i say more???
warmup..
jump rope double unders... HATE THESE can't string more than 2 together... HELP!!
rope climb
hollow rocks 5x10
dislocates
WOD with LEAH who is the best workout partner EVER
push press 5x5
70, 80, 80, 80x3 fail at 4th rep , 80 all 5 reps PR
finisher...
4 x 3 mins per set 400 m run
round 1 1:30
round 2 1:30
round 3 1:27
round 4 1:27
so... PR for me on push press, not that i should be that excited since i haven't really done it many times before. Big kudos to Leah who as always was a great supportive partner! finisher was a bit tough AND mind you i run A LOT, but not sprints like this in this lovely hot weather. Was happy with the outcome, the girls in the class tonight definitely showed up the guys in the run... SORRY boys
so this was SUPER fun, unlike anything i had ever done before. Started out doing upper body work, pulling on this weighted contraption with bands attached to it, pulling against other people.. very hard for me to explain clearly but it was tough for me to get the right rhythm. Continued exercises on this doing leg and ab work. Moved on to other core isolation exercises, including skin the cat! Finally we got on the trapeze... Jenny did an AWESOME routine, I attempted to play around on the thing. It was a challenge to say the least but lots of fun!
warmup
Crack Alley jog/sprint
PVC stretches
3 rounds
15 0HS w PVC
10 back extensions
5 strict pull ups- did first two reps unassisted, then used black band for remaining reps/sets
felt good today, got a lot of sleep last night and enjoyed my day of rest... Haven't done OHS in a while, felt better with each consecutive round until the 7th which felt a bit rough. Next time wanna put more weight up overhead!!!
...THANKS ALEX
